Exercise guide
Stick Assisted Standing Shoulder Internal Rotation
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
- Upper arms
This mobility exercise uses a stick to safely increase the shoulder's internal rotation range of motion, targeting the subscapularis and stretching the posterior capsule. It is highly effective for improving shoulder health and restoring functional movement patterns.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet hip-width apart and a neutral spine.
- Hold a stick (PVC pipe or broomstick) vertically behind your back.
- Reach your target arm behind your lower back and grab the bottom of the stick with your palm facing away from your body.
- Reach your opposite arm over your shoulder and grab the top of the stick with your palm facing forward.
How to do it
- Exhale and slowly pull the stick upward with your top hand, which will gently pull your bottom hand higher up your back into internal rotation.
- Inhale and hold the stretch at the point of mild tension for 2-5 seconds.
- Slowly lower the stick back to the starting position with a controlled 3-second tempo.
- Complete all reps on one side before switching arms.
Form checklist
- Keep your chest lifted and avoid letting the target shoulder 'dump' or round forward.
- Maintain a neutral lower back; do not arch your spine to compensate for limited shoulder mobility.
- Keep the stick as close to your spine as possible throughout the movement.
- Ensure the movement is smooth and stop immediately if you feel any sharp pinching in the joint.
Pro tips
- To maximize the stretch, focus on 'pinning' the shoulder blade of the target arm down and back before you begin the upward pull.
- Incorporate a 'contract-relax' technique by gently pushing your bottom hand against the stick for 5 seconds, then relaxing and pulling slightly higher.
Make it harder
- Increase the duration of the end-range hold to 15-30 seconds to transition from dynamic mobility to a static stretch.
- Walk your hands closer together on the stick to decrease the leverage and force a deeper rotational stretch.
Frequently asked
- What muscles does the stick assisted standing shoulder internal rotation work?
- The stick assisted standing shoulder internal rotation primarily targets the rotator cuff, and also works the biceps, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the stick assisted standing shoulder internal rotation?
- The stick assisted standing shoulder internal rotation requires no equipment — just your body weight.
- Is the stick assisted standing shoulder internal rotation good for beginners?
- Yes. The stick assisted standing shoulder internal rotation is a beginner-friendly movement and a strong foundation to build on.